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ENDURANCE + ABS

WU

5’ , For Quality:

1’ Row

10 Sotts Press

15 Med Ball Jumping Squat

STRENGTH

Increase weight each round

Warm up with empty bar for few reps then start EMOM

EMOM Every 2’ x 8’... (4 Sets)

8 Back Squat

EMOM Every 2’ x 8’ ... (4 Sets)

5 Front Squat

METCON

"Death By Row And Burpee"

EMOM Until Failure...

1) 7 CALL Row

2) 6 Burpee

3) 8 CAL Row

4) 7 Burpee

5) 9 CAL Row

6) 8 Burpee ...etc.

*Add one rep on each new round for the row and burpees.

Continue until you fail to complete the work on one movement in the minute. Start out nice and easy and increase the pace/ intensity as you progress through the workout.

ABS

3x

40” Front Plank

30”/30”Side Plank Hip Touches

*No rest between movements, but rest as needed between rounds.

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